In this article, I am going to share 10 simple lifestyle changes that will help you to reduce your belly fat in just 1 week. There are many tricks and tips available on the internet on how to reduce belly fat. But you cannot apply them to your everyday lifestyle. In this article, I m giving you 10 simple tricks that you can apply in your daily life to reduce your belly fat. Let’s look at them.
1. PRACTICE TO DRINK WATER
First is, practice drinking 3-4 liters of water every day. Now I can not stress enough how important it is to stay hydrated when you are looking to reduce your belly fat. Water flushes out toxins, improves your bowel movements, and keeps your metabolism up.
The best time to drink water is early in the morning empty stomach(without brush). Make sure you make use of that time and drink 3-4 glasses of water in the morning. One thing I want to request you is that please don’t drink water along with your meals or just before or after meals. This prevents the digestion process and it is the last thing that you would need.
2. EAT RAW VEGETABLES
Second is, eat raw vegetables. Now carrots, cucumbers, beetroots, cabbage, capsicum, onion, tomato, these are the things that you can easily eat raw. Just sprinkle lemon juice on it and they are ready to go.
Make sure you eat at least one serving of raw vegetables every single day. These are rich in antioxidants, fibers, vitamins, minerals which are very essential to cut the lower belly fat.
3. EAT GOOD FATS
Third is eat one handful of nuts. Almonds, cashews, peanuts, walnuts, these are great sources of healthy fat. Always remember that good fat cuts bad fat. You should eat one handful of these nuts every day.
Now, it is totally up to you if you want to have these in one serving or two servings. As far as almonds are concerned, you can soak them but please don’t remove the skin. It is rich in Vitamin E.
4. LOW-FAT DAIRY
Next is switch to low-fat dairy. Now dairy products are loaded with saturated fat. And saturated fat is one thing which you want to avoid if you are looking to cut fat from your body. Make sure you are buying low-fat versions of milk, curd, paneer, and other dairy products.
As far as milk is concerned, toned, double toned and skimmed milk are very easily available in the market. Now, you can use this low-fat milk to make paneer and curd at home.
5. AVOID JUNK TO REDUCE BELLY FAT
Next is to avoid junk food. Please remember that sugar and salt are your biggest enemies if you are focusing on losing belly fat. Whatever you eat outside, is either loaded with salt or is loaded with sugar.
Sugar is nothing but empty calories. Salt, on the other hand, holds water in your body and makes you gain weight. So, if you are looking for fast results, you have to cut down that junk food out of your diet. Even if you eat at home, minimize the use of sugar and salt.
6. USE COOKING SPRAY TO REDUCE BELLY FAT
Next is, start using cooking sprays. Now-days, zero-calorie cooking sprays are very easily available in the market these days. After all, we have been using too much oil for cooking. When oil burns, it gets converted to bad fat. All we are eating is bad calories.
So start using a cooking spray. It will reduce your daily oil intake significantly. The purpose is to use as less oil for cooking as possible. Also instead of using refined oils, start using better oils like olive oil, coconut oil, flaxseed oil, mustard oil.
Spray Lite Cooking Spray Olive Oil (other oil options are available) – https://amzn.to/3jM5Nao
For Outside India
Pompeian Coconut Oil Cooking Spray (other oil options are available) - https://amzn.to/3jLlxe3
Next is sleep. Now, it has been scientifically proved that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a good sleep of 7-8 hours every night.
8. CUT CARBOHYDRATES
Next is, you have to cut down carbohydrates. Indian eating style is full of carbohydrates. Now, we have been used to eat 4 chapatis per serving, a big bowl of rice, bread, and potatoes. These foods are very high in carbohydrates. Our body does not utilize all these carbohydrates and thus, all the excess carbohydrates get stored as fat.
Do you know that, for one gram of carbohydrate that you eat, your body holds 3 grams of water. If you are serious about fat loss, you have to limit your daily carbohydrate intake. Have you ever noticed that your body feels full for a long period of time when you eat roti or rice. Well, this is because we have been used to eating whole wheat roti and white rice. Where whole wheat roti is a whole grain, a complex carbohydrate.
On the other white rice is a simple carbohydrate which is nothing but the refined version of brown rice. So make sure you switch to complex carbohydrates like whole wheat, brown rice, oats, and other whole grains. Complex carbohydrates are high in nutrition and fiber. They slowly release the energy and keep you full for a long period of time.
9. PROTEIN INTAKE
Next is, increase your protein intake. Unfortunately in the Indian lifestyle, protein is missing. Protein is an essential macro-nutrient for the body which is responsible for the daily repair of the body, skin, body structure, and hair health.
Eating protein reduces your food cravings by about 60 percent. This is because protein has a complex structure. When we eat protein our body finds it a little difficult to break it down. As a result, our tummy feels full.
Try eating eggs in the morning and you will find that your body feels full for a long period of time. Why just egg, chicken breast, fish, paneer, lentils, soybeans, soya chunks, pulses, these are all great sources of protein and should be in your diet on a daily basis.
So next time when you have a meal, create sure it is low in carbohydrates and high in protein.
If you are busy in your work, office, school projects, etc. then you should take whey protein. It is time saving and tasty also. 1 scoop of whey protein give you 25-27 grams of protein. If you want to buy just click the on the photo given below.
I am only recommending the products which I have used or currently using. Protein plays important role in weight loss. You can take 1 scoop of whey protein after your workout. It will benefit you and save your time.
For Outside India
10. WORKOUT TO REDUCE BELLY FAT
My last point is workout. Even if you apply these first 09 tips, you are bound to lose fat from your body. But to make the process faster, it is always better to work out. To get the best possible result, your workout should be a combination of resistance training and cardio training.
It is okay if you do not want to join a gym for resistance training. You can do body weight training like push-ups, pull-ups and there are a whole lot of body weight exercises that you can do at home. You can also buy dumbbell, rods, and other gym accessories if you want to get more better and fast results. Another option is resistance and loop bands. If you are a total beginner then this option is best for you. I will link some accessories for you to make your workout enjoyable and more effective.
For Outside India
Even girls should do weight training as it is very effective for weight loss/fat loss/reduce belly fat. Please don’t worry that you will get bulky muscles. This won’t happen because your body does not have that much testosterone to make you bulky.
So friends, apply these 10 tricks. If you do all these things, I assure you that in 7 days you will see a visible reduction in not only your belly fat but also overall body fat. In case you are feeling doubtful of the fact how you can include these 10 things in your diet. If you want to know then please comment below. I will write another article on how to apply these 10 simple tricks in your daily life. I hope you found this article helpful. Well, if you did, please do share and comment. Thank you so much for reading this article. If you want to read my other articles on weight loss just click here – https://getfitwithaman.com/category/weight-loss/